RX:
Just like the song "The 12 Days of Christmas", Add one exercise per round. (1, then 2-1, then 3-2-1, then 4-3-2-1 etc.)
TC 45min
Advanced:
Will complete each exercise in ascending order, and then work back down to 1.
TC 60min

1 Clean and Jerk
2 Overhead Squats
3 Snatches
4 Box Jumps 60/50cm
5 Hang Cleans
6 Lunges
7 Clusters
8 Bar Over Burpees
9 STOH
10 Deadlifts
11 Air Squats
12 Thrusters

Advanced: 50/35kg
RX: 40/28kg

Let's see can you make it all the way to 12 and then back down to 1!?! Thrusters are done only once.

A) Squat Snatch Technique work. 12:00
After warm-up, practice some reps with light to medium weights for singles or doubles

B) Front Box Squat
Build to an 8RM in 4 sets. Rest 2:00
- parallel box
- Record this result in 'kg' section

C) RDL
4 x 10-12. Rest 90s.
- Working weight likely heavier than the Front Box Squat weight you just finished with.

Push jerk
9x3r @ 70%
Go every 60s.

Rest day - what did you do?

4x 12min

1) Kone

2) 10×/liike:
Tuulimylly
Askelkyykky taakse
KK-sivutaivutus
KK-Suorijaloin mave
KK-Gobletkyykky 4s alas

3) Kone

4) 10×/liike
R-ranka punnerruspidosta
Serratus kuminauhalla
Lapapunnerrus
Voimistelu-uinti
20-30s kaaripito

Christmas team workout

A)
12 Days of Christmas with a Partner
*1 Synchro Burpee
2 Double KB Squats
3 Strict Knee Raises
4 Total KB Renegade Rows
5 Deadlifts @ 60/40kg
6 Box Jump / Step Ups
7 Sit-Ups
*8 Wall Balls Over the Rack
*9 Synchro Shoulder Taps (Handstand or Plank)
10m Plate Pinch Farmer Walk @tough
11 Row Cals
*12 Synchro Walking Lunges

*These movements both partners are working at the same time. Other movements one person works.
Both partners do the full amount of reps listed above. So the KB squats for example first one partner does 2, then the other does 2.

Flow: 1 Burpee, 2 squats + 1 burpee, 3 Knee raises + 2 squats + 1 burpee and so on.

B)
As a group of 4+
Reverse Sled Drag a very heavy weight 15m x 3 sets; rest as needed
Use the big sled and rope!

4 x 6 V.1

Tekniikkaa + työsarjat.

Partner Wod
15 min for quality
Treeni+:
3 Muscle up
6 Dual Db/kb hang power clean 22,5/15kg
12/9 cal row
Rest

Treeni:
6 C2b
6 Dual Db/kb hang power clean 22,5/15kg
12/9 cal row
Rest

Hiki
9 Pull up/Ring row
6 Dual Db/kb hang power clean 22,5/15kg
12/9 cal row
Rest

You go, I go (round)